The Paleo Food Lists: How to Eat Like a Caveman

Paleo List :

If you are someone who is just beginning to gain interest in the Paleo diet, it is of course necessary for you to learn about the Paleo food lists that will tell you what to eat and not to eat. Some who are new to the idea of this diet may think that the food choices are very limited in the Paleo diet, a.k.a. Blueprint Diet. However, they are mistaken. Paleo diet is in some way similar to other diets in terms of restricting some foods. After all, if this diet will not eliminate some food sources, you cannot really call it a "diet." The Blueprint or caveman diet is essentially a high-protein regimen. It does not necessarily eliminate the intake of carbohydrates. Instead, it eliminates the processed and packaged foods that are commonly known as sources of carbohydrates and calories. Examples of these foods are rice and grains.

The Paleo Food Lists: How to Eat Like a Caveman

Although the Blueprint diet seems to restrict a number of food sources, there are still a lot of food choices that you can enjoy. The basic Paleo food list will teach you how to eat like a caveman.

Lean meat is the most integral part of the Blueprint diet. This is where most of the protein in the diet will come from. The cavemen were essentially hunters and gatherers. Their science of hunting animals may be considered as the most efficient in history - after all, they could not have survived for long without their hunting skills. Lean meat cuts are ideal because they do not contain fats. Moreover, it would be best if you can get organic meat or those that come from animals that were naturally bred and feed (grown in pasture).

Eggs are also an acceptable source of protein in the Paleo diet. Dairy products cannot be consumed while you're following the Paleo diet but you can enjoy eggs. Just limit your consumption to six eggs a week.

Seafood lovers should be glad to follow the Blueprint diet because it is another recommended food source. Virtually any seafood can be eaten. This allows for great seafood recipes and meals that you can combine with vegetables as side-in.

Speaking of vegetables, these plant produces are also encouraged in this diet. Basically, the cavemen ate anything they thought and believed to be edible. Any vegetable that can be obviously eaten in its raw form is allowed in the caveman diet. However, starchy root vegetables such as potatoes and sweet potatoes are discouraged because of their high starch content.

If you are a fan of fruits, then the Paleo diet could be meant for you. This diet allows all fruits. However, if your main reason for dieting is to lose weight, try refraining from too sweet fruits such as berries because they have high calorie content. But since your metabolism will be boosted after a period of following the Paleo diet, you can gradually increase your consumption of sweet fruits because the calories will be eventually burned and transformed into energy.

Nuts and seeds are also encouraged foods for snack and ingredients to Paleo recipes. Just make sure to get those that are easily gathered. For instance, cashew nuts are not ideal Blueprint snacks since the cavemen probably did not know back then that it can be consumed.

There are a lot of recipes and meals that you can enjoy while you follow the Paleo diet. All you need to do is perform a quick research on the various recipes that you can easily prepare and you are automatically gearing yourself up for a healthier lifestyle.

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Almond Pancake Toppings

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Absolutely nothing is more boring than pancakes with no toppings. Has anybody in ever eaten a pancake with no syrup or fruit or something on top? Doubt it.

Almond Pancake Toppings

Here are some preferred almond pancake toppings of mine:

Butter

This really is very first on my list mainly because its important to every thing else. None of your toppings will taste to their complete potential without a healthful smathering of butter all over your almond pancakes. As my mom used to say: "Butter would make everything taste far better!"

Almond Butter

Just like peanut butter - almond butter is just ground up nuts. It's very best to not buy the brands with additives. It's odd that you need to acquire the much more high priced brands to avoid additives like sugar, guar gum and so forth. All you'll need is plain old crushed up almonds, possibly with some added salt.

It might seem weird to top almond pancakes with almond butter - and also weirder when you substitute cow's milk with almond milk within the actual pancake recipe as I do. But due to the fact the pale/primal eating plan is what brought me to almond-based dishes in the very first spot, its a all-natural topping for me. And considering that peanuts don't fit with the primal/paleo diet, I don't advocate peanut butter - though it won't kill ya

Honey

Honey is pure sugar - correct. But as opposed to that more popular topping - maple syrup - honey has several well being benefits when you consume the raw stuff.

Raw honey - the sort that is definitely unheated, unfiltered and un-everything - is so healthful that raw manuka flower honey - essentially the most potent variety from New Zealand - has killed MRSA bacteria in laboratory tests. Its because of anti-bacterial properties of particular kinds of pollen inside the honey.

Anyway - honey could be the way to go for a sweet and comparatively healthful almond pancake topping.

Fruit

On the subject of fruit and almond pancakes (or any kind of pancakes) - fresh is really not better. Frozen fruit - particularly berries - are truly much better for the reason that when thawed the juices ooze out of them and soak the pancakes. Fresh cut strawberries or peaches for instance - just don't have the goopy, gooey consistency that make a fantastic almond pancake topping.

So:

1. Thaw a cup of frozen mixed berries inside the microwave
2. Dump the berries and juice all on the top of your almond pancakes
3. If that ain't sweet enough, drizzle some honey on leading, as well

Chocolate

Chocolate sauce - or melted hunks of chocolate - is entirely yummy but not for everyone because it tends to make for a thick, sticky pancake. If you want the antioxidant and low-sugar rewards then stick with dark or semi-sweet chocolate, not milk chocolate.

Syrup

I do not need to explain this one particular do? Just make sure to pre-spread the pancakes with a lot of butter!

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Reducing Belly Fat in Older Men and Women

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The middle-age spread seems to sneak up on us as we age. One day we look in the mirror and realize that there is more to us than before. Weight gain shows up the most in our belly. Extra belly fat is not only a sign of more weight, it is also a health risk as it increases some major ones if not taken care of. A few of the major health risks that are increased include heart disease, diabetes, and high blood pressure. It's important to take care of our mid-sections sooner than later. The good news is that reducing belly fat is possible and can be simple regardless of age.

Reducing Belly Fat in Older Men and Women

Older men and women have the ability to lose weight just as effectively as someone in their early twenties. The most important thing to consider is the types of food you are eating. Changing our eating habits will effect our weight loss more so than exercise alone. There is a misconception that we can eat whatever we choose as long as we get plenty of exercise. The truth of the matter is, no matter how much exercise we do, if we continue eating the wrong foods, we only slow our progress. One of the most effective way to shed pounds is by cutting simple carbohydrate intake and processed foods. Here is a list of simple carb foods to cut back on or avoid all together:

• bread
• rice
• cereal
• refined sugar
• baked goods
• beverages (soda, fancy coffees, sugar-filled smoothies, etc.)
• alcoholic drinks
• any processed foods

A low-carb diet can help reduce belly fat and any exercise you do is an added bonus. Two good eating plans that work well are the "clean eating" and "paleo diet" plans. It's important to check with your doctor before changing your eating and exercise routines. However, these two eating methods avoid processed foods. The paleo diet is a little more strict in that it also avoids grains. Clean eating is a practice that many bodybuilders follow. The important thing is, both offer lifelong ways of healthy eating that make losing weight simple. There is a lot of information available for both eating styles so see which of them relates to more of your style of eating.

Exercise is still very important. If you haven't exercised in a long time, start off very slow. Walking is a great start. Once you are capable, resistance training with weights as well as circuit training can help burn fat faster.

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2012 Fitness Trends - What's HOT and What's NOT!

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HOT: Metabolic Resistance Training (MRT)

2012 Fitness Trends - What's HOT and What's NOT!

Would you like to lose fat and gain muscle at the same time? Metabolic Resistance Training is the answer. MRT uses functional exercises performed in a circuit like fashion. Varying modalities are used such as dumbbells, body weight and kettlebell exercises. Exercising this way keeps your heart rate elevated and you'll burn more calories in less time. In fact, studies show that you'll continue to burn calories for up to 38 hours after a single 30 minute MRT session - a phenomenon known as the "afterburn."

NOT: Body Part Training

The days of isolating muscle groups and training certain muscles on certain days are long gone. The muscles of the human body form complex relationships with each other and are designed to work in synergy, therefore they should be trained as such.

Training muscles in isolation fails to produce a hormonal environment conducive to fat loss and muscle gain and can predispose you to muscle imbalance and injury. A well designed exercise program should comprise at least 80% compound, multiple joint movements. These are functional exercises such as lunges, squats, rows and presses and provide the most "bang for your buck." For best results think movements not muscles.

HOT: Strength Training for Women

Move over guys. The second hottest trend in 2012 is that women are moving to the gym floor in record numbers as they realise the benefits of lifting weights are far superior than a "cardio only" approach. No longer buying into the myth that weight training adds muscle bulk, many women are achieving that fit, toned look and transforming their bodies in record time with as little as 2 or 3 strength training sessions per week. In the process they're boosting their metabolism, decreasing their risk of osteoporosis, diabetes, heart disease and cancer.

HOT: TRX Suspension Training

TRX suspension training is the fitness sensation that's being used by many pro sports teams, coaches, and top trainers around the world.

TRX suspension training uses gravity and your own body weight to build strength, endurance, balance, flexibility, coordination, core and joint stability.

Thanks to the TRX training system, mainstream exercises such as the bench press, squat, lunge and row can all be replicated to provide a full body, time efficient workout.

HOT: Interval Training

Interval training is an extremely time efficient form of cardio whereby periods of high effort are interspersed with periods of active recovery.

The most significant study to document the fat burning effects of interval training was published in the journal "Metabolism" in 1994. This study compared 20 weeks of long duration steady state cardio with 15 weeks of short duration interval training. Amazingly, the interval training group lost nine times more body fat than the endurance group.

Interval training also has pronounced cardiovascular benefits, produces anti aging youth hormones, increases immunity and more.

NOT: Long Steady State Cardio

Have you noticed that many people who slave away on the treadmill, elliptical trainer and stationary bikes for hours on end have great difficulty shedding fat?

Long steady cardio is NOT the most effective or time efficient way to burn body fat. In fact more and more studies reveal that too much steady state cardio can lead to reduced heart and lung capacity, increased inflammation and weight gain.

HOT: 30 Minute Workouts

The research is compelling. With the right mix of exercise, short duration 20-30 minute workouts can produce twice the results in half the time (such as when you combine MRT and interval training).

Unfortunately hour long workouts have become the accepted norm, therefore it's no wonder that many individuals fail to start or sustain an exercise program because of the perceived time investment.
Whether you're a stay at home mum or a busy executive, there's ALWAYS a way to find the time for a 20-30 minute workout 2 or 3 times per week.

NOT: Long, Low Intensity Workouts

The belief that working out for longer leads to better results is simply not true.

Exercising for long periods raises levels of the stress hormone, cortisol which is associated with fat storage and loss of muscle tissue. Do yourself a huge favor and save your valuable time by being more efficient in the gym.
Unless your goal is to compete in a marathon, consider hiring the services of personal trainer to design an exercise program that focuses on quality - NOT quantity.

HOT: Kettlebell Training

For a change of pace try a kettlebell workout. The unbalanced nature of kettlebells forces your body to compensate with correct posture, keeps your body guessing and your muscles challenged. Use kettlebells to add new and exciting exercises to your workouts to help build strength, explosive power, and endurance while actively engaging your core.

HOT: Boot Camps / Small Group Training

Fitness boot camps have experienced a huge surge in popularity in recent times. Boot camps are often held in outdoor settings and novel exercises provide plenty of variety. Working out in small groups is also extremely cost effective making group training a popular choice for many individuals.

HOT: Zumba / Dance Classes

Another group trend that continues to grow in popularity is Zumba. The Zumba program has become nothing short of a revolution, spreading like wildfire and positioning itself as one of the most influential movements in the fitness industry. This Latin-dance-inspired class has moved into this year's list of the top ten fitness trends.

NOT: Ab infomercial machines

The slick marketing hype of these infomercials is something to behold! Top models display their wash board abs and "satisfied customers" reveal how they lost 100 pounds using machine XYZ.

If a rock hard mid section was only a few hundred crunches away, then why do so many people end up disillusioned that they're unable to obtain the look of their favorite fitness model in only a matter of weeks? (as stated by the infomercial)
It all comes back to the myth of "spot reduction." The reality is that the only way for those ab muscles to be revealed is to lose overall body fat through proper nutrition and an effective total body conditioning program..

HOT: Paleo Diet

The Paleo Diet consists of the foods our hunter gatherer ancestors ate thousands of years ago. Therefore you'll find plenty of wholesome natural foods such as fruit, vegetables, meat, seafood, berries and nuts. Since grains and dairy are a product of modern agriculture, these are not part of the Paleo Diet. By eliminating (or at least cutting back on) dairy, grains and processed foods, you'll create a more alkaline environment conducive to weight loss and for your overall health and energy levels to thrive. Best of all, the Paleo Diet is sustainable. (unlike most diets)

NOT: Extreme Detox Diets

Celebrity endorsed detox diets were trendy for a while, however the actual benefits of such diets hold no credibility in the fitness world. Dramatically reducing calories with liquid or single only nutrient diets results in many side effects. These can include low blood sugar, extreme tiredness, headaches and nausea - just to name a few.

Although you will lose weight on a detox diet, you're not losing fat, only fluid and protein as a result of glycogen depletion and muscle tissue breakdown. And since extreme calorie restriction can adversely affect your metabolism, there's a very strong likelihood you'll regain the weight you've lost (and sometimes more) as soon as you resume normal eating.

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Gluten Free?

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What is Gluten? Gluten is a combination of two substances, gliadin and glutenin, and is produced in some grasses. Wheat, Barley and Rye are all types of grass and most of us have been raised to eat the products of these grasses, namely flour and flour-based foods such as bread and cakes.

Gluten Free?

Gluten is also used as a stabilizing agent in many other foods, and you will often see it as one of the ingredients in canned or bottled food, but is sometimes listed as "Amp Isostearoyl Hydolized Wheat Protein". Because you know what to look for on food labels, you'd think that you can easily avoid it, however, many foods contain small amounts of gluten, and according to many countries food laws, if the amount is under a certain percentage, the food manufacturers don't have to list it.

This means that you have to start learning what foods have gluten in naturally. Lots of very healthy foods don't contain gluten such as quinoa, oats, soybeans, sunflower seeds and millet. Other grasses such as buckwheat, corn and rice don't have any in them naturally.

Some people simply cannot eat gluten and have developed celiac disease, whereby their bodies cannot digest gluten. They often suffer a multitude of symptoms including, painful abdominal bloating, chronic diarrhea or the opposite, constipation, and sometimes even migraine headaches. They may also have to endure chronic fatigue, joint pain, numbness in fingers and toes, depression or anxiety and some people seem to develop osteoporosis at a very young age.

A way of eating known as the Paleolithic diet (often referred to as simply "the Paleo Diet") has been suggested as an excellent way to eat. The Paleo Diet works because of the assumption that humans have evolved over many years to eat certain types of food. As Humming birds have evolved to eat nectar from flowers and Eagles have evolved to eat meat from prey, so too have humans evolved to eat food that they have either hunted (meat) or gathered (berries, roots etc.).

As the agricultural revolution began a few thousand years ago in response to increasingly large populations around the world, people began to develop farming techniques that would make it possible to feed all of these hundreds of thousands of humans. Though many foods can keep us alive, such as sugar and alcohol, it isn't necessarily healthy for us, and consuming too much of the wrong foods can and does cause many harmful, and sometimes fatal, effects.

For example, many North American Indian tribes suffer from diabetes to a degree that is three or four times what is currently considered the norm. Perhaps this is due to their relatively new introduction to the foods considered normal by some western civilizations?

The worldwide increase in allergies and food intolerances could possibly also be attributed to diet. The fact is, we don't know if our Paleolithic ancestors suffered from these things the way that we do today, but we do have a very good idea what they ate, based on where they lived, what they had access to and the tools that they used (spears, bows and arrows etc.)

They ate quite differently from the things that we take for granted as normal. Perhaps it would make sense for all of us to try to eat the way our recent ancestors did, or at least to try it and see what health benefits might be easily available to us?

If you were to try this type of diet, maybe you'll find that your migraines would ease-up or disappear completely. Perhaps you'll lose some of that weight you've been promising yourself you'll shed for years? How about that ongoing fatigue that seems to get the better of you every day? You may simply get much nicer skin, acne free and smooth as the day you were born? Perhaps you'll get ALL of these benefits?

I'm certainly not suggesting that you go out and start hunting for your meat, though many expert nutritionists would suggest that you DO eat more fish. Hey, fishing is a KIND of hunting isn't it?

Okay, for everyday meals, you can't be expected to go out and hunt or gather food such as berries and roots, and even if you could, turning these ingredients into a healthy meal isn't something that would come naturally to you. But then cooking ANYTHING may not come naturally to you either; I certainly have to use a recipe book whenever I cook anything more complicated than a grilled-cheese sandwich!

There are plenty of gluten-free recipes available nowadays, as more and more people are trying this gluten-free diet. Many people are reporting substantially improved health and feelings of well-being; perhaps it's time YOU gave it a try?

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Pros and Cons of the Paleo Diet - Know the Different Effects of This Caveman Program on Your Body

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Archeological studies show that Paleolithic men were agile and strong. They were not heavy-weight based on modern standards, and they were also free from degenerative diseases of our time like osteoporosis, diabetes, and cardiac disorders. It was revealed that their overall health and fitness were not only due to their hectic lifestyles, but basically due to the food they ate. This is known today as the Paleo Diet.

Pros and Cons of the Paleo Diet - Know the Different Effects of This Caveman Program on Your Body

Also called as the caveman's diet, the Stone Age diet, or the hunter-gatherer's diet, this nutritional regimen utilizes the same type of food eaten by the Paleolithic men of 10,000 years ago. Centering on the ordinary modern food that you take every day, the most important components are meat (including seafood) and eggs, raw vegetables, fresh and dried fruits, nuts and seeds, unsweetened almond milk and coconut milk, oils from plants, and water and other beverages.

Here are its positive effects on your body: leads to weight loss/control; lessens the risk of diseases such as obesity, type 2 diabetes, cardiovascular diseases, high blood pressure, osteoporosis, anti-immune diseases, and colorectal cancer; prevents myopia, acne, and depression; and stops diseases relative to vitamin and mineral deficiency.

The pro's of the caveman's diet are: it contains high-nutrient density and gives the minimum need for vitamins and minerals; its food list is simple and easy to follow; and lastly, it encourages continued physical activity since it increases the intake of amino acids, decreases the omega-6 to omega-3 ratio, and lowers body acidity.

The con's are: you need to change your eating habits completely; there is an on-going controversy on which kind of Paleo diet to follow; and lastly, the program is too general where no instructions are given for individual application.

When the advantages outweigh the disadvantages, then it must be a good one. Try the Paleo Diet to see for yourself.

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What Is the Paleo Diet and Why Should I Eat Like a Caveman?

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What is the Paleo Diet?

What Is the Paleo Diet and Why Should I Eat Like a Caveman?

Like any truly practical diet, the Paleo is more of a way of life and not meant to be a temporary remedy to drop a few pounds. It is based on the idea that people have been around for over 2 million years and, for most of them, existed as hunters and gatherers. Only lately (about 10,000 years ago) did we start adding things like grains, potatoes and dairy products seriously into our diets. In evolutionary terms, that's not enough time to adjust to them as staple foods.

So the main concept is very easy: eat the way a hunter/gatherer would. You should try to eat foods you would come across in nature that are edible without a lot of handling and processing. These items include:

Lean meat
Fish
Eggs
Vegetables
Root vegetables
Fruits & berries
Nuts/seeds

Everything on the checklist is high in vitamins and minerals. So let's take a glimpse at what is not on the list:

Grains
Beans/legumes
Potatoes
Dairy products
Sugar
Salt

It's fairly well reported that sugar and salt are not beneficial to you so I'm not getting into those here, but I want to touch on the other things because they may seem odd at first. Particularly, the notion that you should not eat grain or dairy does not sit well with a lot of individuals. Let me clarify...

Grains, beans and potatoes (GBP) were generally not eaten by hunter/gatherer societies mostly due to the fact that they are harmful in their raw states. Cooking lessens, but doesn't actually wipe out the toxins so it is best to stay away from them completely. Other than being toxic (as if that was not sufficient), GBP are typically high in calories, low in nutritional value and cause your blood sugar to spike (which is not good) because of their high glycemic index.

Okay, so no grains, beans or potatoes because they're harmful and not nutritious. So what about milk? You can consume milk raw - it can't be that terrible, right?

Not necessarily. Dairy goods are a completely different animal. Milk and other dairy products were not introduced into our diet until the agricultural revolution about 10,000 years ago. Consider these things for a minute...

We are:

the only mammal that drinks milk after being weaned
the only mammal that drinks the milk of other animals by choice

Take these ideas one stage further and it's sensible to consider that we are not really developed to consume dairy products. Now, I know what you're thinking - "but women create milk naturally to nurse their infants." Yes, but the real truth of the matter may surprise you: most mammals (which includes us humans) become lactose-intolerant after being weaned from their moms! If you do not have difficulties with milk products as you get older, you are in the minority. It's approximated that 75% of the world's adult population is lactose-intolerant with as much as 98% intolerance for some Asian and Native American peoples.

Cancer. Diabetes. Hypertension. Heart disease. Depression. These "diseases of civilization" have seen remarkable increases over the past 50 years and become more widespread every single day. There are two primary things at play here:

A progressively sedentary lifestyle
A diet high in calories and low in nutritional value

We're certainly living longer than our primitive cousins due to factors like sanitation, available medical treatment and not getting eaten by predators, but our later years are fatter and more sick than ever before. It is no wonder, though. Take a stroll through your local grocery store and see how much good, organic paleo food fills the shelves compared to grains and other junk loaded with refined sugar and additives. Is it starting to click yet?

There are only a few non-westernized hunter/gatherer tribes remaining in the world, but they are some of the healthiest, fittest individuals around. They lead active lives and consume a more traditional diet of meats, vegetables and other paleo foods. Diabetes and cancer are complete rarities. Heart disease? Nope. Hypertension? Nada.

Now I am not saying we should go back to being tribal societies in the wild (since they do have higher rates of one key factor - accidental and traumatic deaths), but perhaps we can learn a thing or two from them. If we're going to stop the trends of lifestyle diseases, we need to return to leading more active, healthy lives.

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Why I Became a Vegetarian, Why I Stopped and Why I'm Going Back

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In the world of nutrition, I see many people trying to end their suffering through diet. Now, there's no doubt that diet can greatly enhance wellness and health. It's certainly helped me, and now, as a Nutritional Therapist, I help others make dietary changes to improve their health.

Why I Became a Vegetarian, Why I Stopped and Why I'm Going Back

But I also see many people who are trying to end ALL of their suffering through diet and exercise. They become obsessed with daily exercise routines and adhering to what they see as the "perfect diet." This could be veganism or it could be a meat-centered diet such as the Paleo diet. They think they're going to live to 100. Some even make it their life's purpose.

And this of course is ridiculous. It's ridiculous because of these three words:

Life is suffering.

I truly feel sorry for anyone who disagrees with that statement. I know they have not yet looked deep inside themselves to see the truth in that statement. But I think most people would agree with it, especially the older we get.

So on that note, I'd like to share my experience with suffering and a way I've found to escape it. In so doing, I'd like to offer a perspective that can ease the heated arguments between plant-based diet advocates and meat-based diet advocates.

First, a little personal background.

In the fall of 2000 I became a vegetarian. I did it for a lot of reasons, but at the top of that list were health reasons. And then, over the course of the next seven years, my health declined dramatically. Fatigue and digestive issues became my everyday companions.

In the fall of 2007, when I learned that meat from the right sources can be incredibly healthful, I returned to eating meat. And my health improved greatly. Fatigue lessened, and over the course of the next six months my digestive issues vanished. But I did not go back to eating meat right away. It took me some time to deal with the conflicting thoughts and emotions about it.

For me, the hardest part was the conflicting messages I had to process as someone who had become involved in the practice of meditation.

In meditation circles, there is a very strong bent towards vegetarianism. Many styles of meditation say you will progress on your path better as a vegetarian. Some say it helps to develop compassion and kindness to all living beings. Some say it helps to develop higher levels of awareness in meditation.

And this is certainly the case with Vipassana meditation. Vipassana stands for "insight" and it's a non-secular form of Buddhist meditation that has become very popular. Vipassana is taught in 10-day residential retreats in over one hundred centers around the world.

In 2001, I did my first 10-day Vipassana meditation retreat in Thailand. There are many similar but different styles of Vipassana. The style I became involved with is known as the "Goenka" style, so named for SN Goenka, the Vipassana teacher who brought the technique from Burma to India, from where it began to spread around the world starting in the early 1970s.

When I tell people that I'm going away for a 10-day meditation retreat, a frequent response I get is, "Sounds wonderful! I wish I could get a 10-day vacation!" And then when I say what I do on the retreat, many say, "Oh my god. I could NEVER do that."

I vehemently disagree and always try to explain why they could and should do it. But it is true, Vipassana retreats as taught by SN Goenka are no joke. They are a serious undertaking. And they are brutal - the most brutal physical thing I've ever done.

I've never been to a boot camp, but many folks wind up at Goenka retreats because of the intense psychological suffering they endured while in the military. And they always say that boot camp was nothing compared to a Goenka retreat.

These 10-day retreats challenge you on every level - physical, mental and emotional. They do this not to test your will or your strength but to bring about a radical new understanding of who you are and what life is about.

So let me explain a little what happens on these retreats and the inner shift they bring about and how that perhaps can relate to diet.

The retreats are silent. That means no talking. One is permitted to speak with the teachers at certain times of the day, but there is no speaking with the other meditators. The men and women are segregated. There is no reading. No writing. No listening to or playing music. No computer use. All cellphones must be turned in before the retreat starts. So there is no contact with the outside world.

During the 10-day retreats, one eats all vegetarian food for breakfast and lunch. The first time students are allowed a light snack at night while "old" students, those that have done at least one retreat, do not eat anything after noon.

The daily schedule is as follows:

4am: morning wake up bell.

4:30-6:30: meditation

6:30-8:00: breakfast and rest

8:00-11:00: meditation

11:00-1:00: lunch and rest

1:00-5:00: meditation

5:00-6:00: tea and/or light snack

6:00-9:00: meditation and nightly discourse

9:00: bedtime

All meditation is done in the sitting position. There is no standing or walking meditation allowed. No one ever sits longer than one hour at a time, though the breaks are short, five to ten minutes at most. During the rest periods, walking is permitted outside. Students are asked to suspend all other forms of exercise for the ten days, including yoga.

Though the schedule seems intimidating, it's structured to turn our attention within ourselves, something we're never taught to do and something that can be quite awkward at first.

The first three days are spent doing a simple breathing meditation called Anapana. This serves to calm the mind so that one can go deeper in Vipassana. Though this proves to be quite difficult at first, over time, tensions start to ease. We start to feel good, sometimes even blissful as our minds become quieter. For all you scientifically-minded nutrition nerds out there, one could say that we start to heal our adrenals and reduce our cortisol levels.

But stress-reduction is not the purpose of true meditation. The true purpose is to root out deep psychological complexes that live within us in the form of conditioned mental and emotional reactive habits such as anger, depression, lust, anxiety, negativity, fear, worry, etc. These habits cause us pain. Intense pain. And we all have them in different degrees.

Vipassana intentionally throws us into the fire of our pain and shows us how to start extinguishing it.

So how does Vipassana do this?

Through physical sensations on the body. On day four, students shift their attention from their breath to their body. Meditators are guided each day how to systematically go through each part of the body and become aware of the different sensations without reacting to them. And what one finds is all sorts of sensations. Pain, pressure, lightness, heaviness, heat, cold, tingling, vibration, etc.

Sitting for long periods, physical pain is there for sure. One is asked to be aware of physical pain as just a sensation. Sharp pains in the back, heaviness in the legs, burning in the feet, throbbing in the head, etc. Oh so much pain!! But when one truly starts to observe it without reacting to it, it begins to lose its power. It literally starts to melt away. We start to sit for longer and longer periods without fidgeting. This is fascinating to watch in oneself. And this helps sharpen our awareness of the subtler sensations that are at the true root of our suffering.

Through constant self-observation, hour after hour, day after day, we begin to literally feel our thoughts and emotions as sensations as well, in particular, very subtle but painful ones. Past hurtful experiences bring up various uncomfortable sensations in us. And we begin to clearly see that our conditioned reaction is to run away from the pain. And outside the retreat, there are endless ways to do this - drugs, alcohol, food, even minor things like watching TV or doing crossword puzzles.

But now, without outer distractions, these conditioned patterns become intensified as our attention goes to their associated physical sensations. We feel mental and emotional pain as we've never felt it before. We feel the heaviness of depression. We feel the burning of anger. We feel our negativities as actual sensations. And it hurts like hell!

But then something magical starts to happen. By not reacting to them, they start to unravel. Tensions we've held for years start to crumble. Our body softens. The painful sensations start to turn to pleasurable sensations. And we have moments of great bliss. And what happens is we start to crave them. However, those pleasurable moments, as powerful and transformative as they are, are still temporary.

The next time we sit for meditation, we're looking for pleasure but instead we're faced again with painful sensations - heaviness, pressure, burning, and we see how it intensifies when we try to push it away and react negatively to it again.

So we start to see more clearly that we're always craving pleasure in some form and we're always running away from pain. Both pain and pleasure are two sides of the same coin.

Which is suffering.

The insights that come out of this are nothing short of remarkable.

We see clearly how our pain is self-created through our inner reactions to things that happen outside of us. We see how we're never really satisfied with the present moment. We see clearly that when negativities arise in us, we are the first to suffer.

And we see clearly how to free ourselves from suffering. Anger subsides. Depression lifts. Anxieties fade. Many overcome their addictions in the ten days.

These insights also begin to transform our relationships. No longer can we blame anyone outside ourselves for our suffering no matter how horrible the things they did to us. We learn to forgive others. No longer can we blame ourselves for some of the pain we may have inflicted on others. We were unconscious. We learn to forgive ourselves. And no longer can we see other human beings as separate from ourselves. We see the universal nature of suffering. We learn to be more compassionate.

These insights also begin to transform our understanding of religion. For many, religion is no longer needed. The present moment becomes the true savior, the true path to free oneself and to help others free themselves. But for many others, they embrace a newfound understanding of their religion. Texts from religious scriptures start to make more sense not as literal interpretations but as metaphors to bring about a new consciousness, a new awareness within oneself.

Of course, no one becomes enlightened after 10 days. Stresses will overwhelm you again. Anger will re-emerge. Depression will re-emerge. Our conditioned mental and emotional patterns don't completely evaporate. They will steer us off course time and time again.

And so we go back.

Next week I'll be returning for another 10-day retreat. I go every year to re-center myself, to chip away at the rough edges that live within me.

And this means that every year I go back to being a vegetarian for ten days.

But when I leave the retreat center, I return to eating meat. I learned the hard way that vegetarianism does not work for me outside the retreat settings. For seven years, I thought vegetarianism would strengthen my meditation practice and make me more spiritual, so to speak. None of those things happened. I learned to be gentler with myself and honor my physical needs through my diet

But after the retreats, I don't go back to eating just any meat. I follow the dietary principles of the Weston Price Foundation, which supports animal products from small, pasture-based farms that treat their animals well. And in my nutrition practice, I use them to help others address their health issues.

That being said I am not anti-vegetarian. I know many who do well on a vegetarian diet, and I do think such a diet can promote health. But I don't get bogged down in the plant vs. meat-centered diet debate. Yes, I promote animal-based diets, but in the end, both will fail us!

And of course, so much of the plant-based vs. animal-based diet arguments revolves around which one better promotes longevity. And both sides have studies to prove their point. And that's the problem.

Scientific studies can't change your inner world. No matter how much they prove your diet is best, they won't change your reactive patterns. They are the realm of the intellect. They observe the outer world but they can't teach you how to observe your inner world. They can't free you.

In my opinion, the undercurrents of these diet debates are really about the fears behind aging and death. No one wants to die. So we use our intellect to think ourselves into various life philosophies. And we protect our beliefs by arguing, criticizing and preaching. Because if we're wrong, we have to face the unknown and that can be scary. Our egos don't like the unknown.

Meditation practices that bring about a shift in our inner world also help us to loosen our fear of death.

As the great spiritual teacher Eckhart Tolle says, "It is not life and death. It is birth and death. Birth and death are the two poles of life, which is eternal." That realization, that Life is eternal is not something I have experienced. But there's something about Vipassana retreats and the insights they bring that start to orient us towards a greater dimension beyond our thinking minds.

Yes, diet is important for health. But it's not everything.

If there is one gift I could give to anyone, it would not be improving their physical health through diet. The greatest gift I could give anyone would be improving their "spiritual" health, that is, to learn to stop the unconscious inner forces that promote suffering. To me there is no price on that.

And that is why Vipassana retreats are free. For 10 days, you are fed and given comfortable accommodations for absolutely no charge. As Vipassana has spread around the world, so too has the gratitude that people feel for the experience. People donate money based on what they can give so that others can benefit. I've seen people give ten dollars, and I've seen people give thousands of dollars. Regardless, the retreats run on donations, and this never ceases to amaze me.

Finally, I don't want to pretend that I'm any sort of authority on Vipassana meditation. Though I have done many retreats I still feel very new to this path. I know Vipassana is but part of a larger global movement of consciousness that is transforming humanity as I write this.

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Five Classic Diets for Fat Loss

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It is not easy to choose the right diet. The fact that there are so many diets to choose from makes it even harder to center on a particular diet choice. Compounding matters even more would be the fact that there are fad diets that further cloud the weight loss picture. What can a person who wants to find the best possible diet do? For starters, you will want to take a look at the very best of the most popular diets people are taking part in.

Five Classic Diets for Fat Loss

The following is not anywhere near close to a comprehensive list of all the major diets you can take part in. It is a list than can give you quite a bit of food for thought.

• The Paleo Diet. Also dubbed the Caveman Diet, this diet entails eating food selections common to people that lived during the Paleolithic Era. The food choices are of the hunter/gatherer variety and many modern "bad" foods are not part of it. This allows the diet to not only help you lose weight, it will help you remain fit and healthy.

• The Zone Diet. This diet has been around some time and it is rooted in some relatively simple concepts. You will eat 40% carbohydrates, 30% fats, and 30% protein. This provides a decent enough balance to your food selections and ensures your portions support metabolic function. The Zone Diet is very simple in its design and that is a good thing. A diet does not have to be complicated to deliver on expected results.

• The Raw Food Diet. File this under the heading of diets that lead to really obtuse images in the mind. No, you will not eat a diet akin to what a lion would. A great many vegetables, fruits, nuts, and grains are included in this diet. The idea here is that cooking changes the composition of food in a less than desirable manner. Through eating appropriate and healthy organic and unprocessed food selections in their raw form, you can lose a surprising amount of weight.

• The Mediterranean Diet. As the name implies, this is a diet which is rooted in food choices indigenous to Crete, Greece, and southern Italy. Cheese, yogurts, good fats, and certain fish and poultry are the core choices with this diet. You won't find a lot of sugars, saturated fats, or high calorie dishes in this diet which makes it an excellent diet.

• The Atkins Diet. No, the Atkin's Diet will never go out of style because cutting carbs will always be an effective pathway to losing weight. Some may dismiss this diet because it is an older one. Be that as it may, it still works and always will.

The key to losing weight is to select the best available diet which supports your goals. There are quite a number of excellent diets to choose from and the five ones listed here are samples of them. Just stay away from the fad diets because they won't work.

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Picking Your Paleo Diet Foods

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It is no secret that obesity is a predisposing factor to various health conditions such as coronary heart disease, hypertension, diabetes mellitus, gout and osteoarthritis, and certain types of cancer to name a few. That's why proper diet and reducing weight is often included in a person's health care plan because progression of obesity can pose a serious risk to your health.

Picking Your Paleo Diet Foods

Apart from the aforementioned reason, excessive weight certainly affects one's self-esteem. It can result in two different decisions: eat too much of unhealthy foods because of a distorted view of self-image and low self-confidence or working out and succeeding in achieving the desired body weight and thus dissipating any and all sense of insecurity.

If a person decides to reach for the latter, then proper diet is the answer. However, deciding to have a diet doesn't mean that all problems are solved. The keyword is 'proper' and this is where we get confused. One of the many concerns in a diet regimen is the food. What foodstuff should you eat and what should you avoid? Whatever diet you choose, if you are not well-informed about the dos and don'ts, everything could go downhill.

One of the many distinguished diets today is the Paleolithic Diet, or better known as Paleo diet. From the term itself, it is clearly understood that this diet plan is created to imitate the way our ancestors ate around thousands of years ago. Despite the many criticisms it has faced, Paleo diet has become well-acclaimed by many.

Some say that it's restrictive, because one cannot be satisfied by the limited food sources that can be eaten. But if you put past the notion about how narrow the list of food our ancestors consumed during the past, you'll realize that healthy foods won't be detrimental to one's fitness.

Moreover, eating meat is one of the reasons why Paleo diet is highly distinctive from others. Its principle is to consume large amounts of protein and less carbohydrate. And admit it, who wouldn't want to eat unlimited amounts of meat? When choosing meat, look for the naturally fed and steroid free meat.

When it comes to fruits and vegetables, make sure to eat at least nine servings or 4 ½ cups per day. They're absolutely healthy, will provide all the vital vitamins and nutrients and also provide excellent amounts of natural fiber. When choosing your fruits and veggies, go for the greens. Orange, red and yellow colored ones are also permissible and will give your body a nice blend of vitamins and anti-oxidants too.

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Paleolithic Diet - What It Is And Why It Is Healthy

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The Paleolithic Diet - What You Want To Know

Paleolithic Diet - What It Is And Why It Is Healthy

The Paleolithic diet is a diet you may have heard about. It is a diet that is based around consuming the same types of foods that our prehistoric ancestors ate. What did prehistoric people eat? They hunted all of their food as well as gathered them. They hunted all of their animals, grew their own fruits and vegetables, and everything else.

What About Today?

Today, we eat the same foods as before, but we also eat a lot of new types of foods that our ancestors never ate. We eat very starchy foods like pasta and rice, as well as candy and other foods filled with sugar.

What happened was, about ten thousand years ago, we went through something called the agricultural revolution. What happened was we started to mass produce all types of foods. These foods are genetically different than the usual foods we were accustomed to and many nutritionists believe that this is the leading cause of diseases we see today. Diseases such as obesity, high blood pressure, and cancer.

So Why Choose The Paleo Way?

So why was eating a paleolithic diet better than the foods now? It's very simple. We survived millions of years eating natural organic food. Our bodies have become accustomed to these types of foods. Our bodies have not been able to cope with these new types of food as well. It's evident because we see all these types of new diseases that never existed in the millions of years of humans roaming the earth. And nothing has really changed that much with our genes. We are genetically very close to our paleolithic ancestors. But the food we consume has changed dramatically. Again, many nutritionists believe this is the leading cause of unhealthy people.

A paleo diet means you will only consume foods we used to eat before the agricultural revolution. One big thing that didn't exist before was carbohydrates. Only naturally occurring carbs in things like fruits and vegetables are fine to eat. But bread, pasta, wheats, sugars, etc. These you will have to stop eating. You can decide the degree of paleo you want to pursue.

How Can I start The Paleolithic Diet?

If you are starting out, it's not hard! just slowly start moving away from eating "conventional" foods and you will eventually find you don't even crave the candy or pizzas anymore. You should also find you feel more energetic and feel more lively. Eating more healthy has so many benefits as you probably know.

You will need to find a list of paleo foods and maybe a recipe book to get you started. Good luck!

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Do's and Don'ts of Paleo Diet and Living

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If you plan on going on a diet and successfully lose weight, surfing the web is the most prudent move. Not only will you get acquainted with the numerous types of diets available, you'll also get to check the copious amount of reviews. These reviews are about various diet plans and you can read diverse opinions coming from different kinds of customers who have already used them.

Do's and Don'ts of Paleo Diet and Living

However, it is unavoidable to get confused about things, like what foods you need to eat and to avoid, what to choose and what to eliminate, when to exercise, what supplements to use and other doubts that might clutter inside your befuddled mind.

The Paleo diet is one of many popular diets you can follow if you decide to cut back flab from your waistline. Unlike other plans that requires too many computations and measurements of calories and other fuss, this diet actually encourages you to eat. However, since it only promotes foods that the ancient people used to eat during the primitive era, it might be hard for you to pick out foods considering how innovative our way of living is nowadays. Thus, to help you get a hang of Paleo living, here are tips that you might consider to pull it off effectively.

Measuring calorie intake is not encouraged, so remember that eating foods rich in protein and fats and less in carbohydrate is actually good and recommended in Paleo diet. You shouldn't be scared about eating red meat, pork, eggs and organ meats, think about how our ancestors survived by just eating wild animals and fruits. If you trust your chosen plan, do not worry about it. But red meat is definitely laden with cholesterol, so ensure lean cuts.

Eating green leafy veggies, either cooked or raw is also good. Following a diet or not, consuming generous amount of vegetables is highly recommended. When you're eating fruits, try the ones that are high in antioxidants like berries and choose nuts that are high in omega-3 and omega-6 fatty acids like macadamia nuts. Combining fruits and nuts is a nice choice if you have digestive problems. Keep in mind that if your metabolism works well, it becomes easier to lose weight.

Forget about oats, rye, brown rice and all other grains and legumes in your Paleo diet. They were not around during the Paleolithic era. The forbidden food list also includes processed oils like peanut, soybean and corn oil.

Also, eliminate sugar and dairy products from your list. You can still get your calcium supply from other food sources so no need to worry about calcium deficit.

Lastly, get rid of any and all sources of stress as much as possible. Try to sleep adequately, eat when your stomach is growling and of course, enjoy what you're doing.

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Paleo Diet Book Fundamentals

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The fact that lots of people want to improve their eating habits in order to get healthy is no surprise. The average consumer is becoming increasingly educated with regards to the types of foods that make their bodies perform at its peak.

Paleo Diet Book Fundamentals

People are also very concerned about longevity. People want to live for as long as possible, and more people are beginning to understand that this can only take place when they take care of their bodies through exercise and through diet. This is why so many people are always looking for the next great diet plan. Not only do they want to gain a healthier functioning body, but they'd like to live for as long as possible. Controlling one's diet goes a long way in helping a person to accomplish this goal.

One way that people can learn about what might be the best health diet for them is through books. There are a plethora of books on the market that can help to not only educate a consumer about a new eating plan, but these books offer step-by-step instructions about the type of foods that should be purchased, in order to be compliant with the diet. If a consumer is interested in learning how to eat in a manner that allowed ancient people to live for as long as possible, then they might be interested in a paleo book. A paleo book is based upon what is commonly known as the paleo diet. This diet is based upon the way that paleolithic men (the cavemen) ate. The cavemen ate many of the same foods that are available to the average consumer now, but there were some very noticeable differences.

For one thing, one has to remember that there were no food processing plants during those times. This means that there was no such thing as processed, packaged, or frozen foods. This also means that there was no use of chemicals or preservatives in the foods that the cavemen ate. To be even more detailed, there was no such thing as grocery stores. This means that cavemen had to hunt and forage their meals. So, already a consumer can think of a host of so-called food products that would be off of their shopping list, if they were going to buy a paleo book in order to learn the diet.

So, what was left for the cavemen to eat? Actually, plenty. They ate wild game, fish, greens, nuts, and fruit. If a consumer were going to make themselves a grocery list based upon this regimen, then they would shop for things such as lean beef, chicken, pork, fish, seafood, vegetables, greens, fruit, nuts, and fruit or nut based oils. These foods are naturally and primary sourced. This means that they weren't processed to become what they are. For example, if a consumer were to eat a piece of beef, they know that the beef came directly from the cow. However, if they wanted to eat cheese, could they? No. Although cheese primarily comes from cows, it is a processed and secondary food source. Flat out, the cavemen didn't eat cheese. So, a paleo book wouldn't recommend eating cheese either.

A consumer might think that they are tightly restricted, but this isn't so. They can actually eat a wide variety of foods. They can purchase a good paleo book in order to gain direction on what type of foods to shop for, and how they can be prepared. Many people love the idea of eating in a way that is more in line with how their body is meant to process food.

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The List of Dos and Don'ts For the Sugar Buster Diet - What's Recommended to Stay Within the Bounds

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The food lists for the Sugar Buster Diet are divided into three groups: those you cannot eat, those that you are allowed to eat in really small portions, and those that you are allowed to eat liberally. A helpful addition is the list of the alternatives.

The List of Dos and Don'ts For the Sugar Buster Diet - What's Recommended to Stay Within the Bounds

The Forbidden Food

Start saying goodbye to white bread, pasta, potatoes, corn, white flour, ripe bananas, raisins, beets, pineapple, parsnips, honey, and beer, and food products derived from these. Staying away from these may be really hard, but if it means getting the sexy body you have always wanted, then the torture is worth it, right?

Those You May Take In Moderation

Keep the following items in small portions: sugar-free fruit juices, sugar-free colas, dark chocolates, sugar-free and pure fruit jams or jellies, carrots, butter, cheese, caffeinated beverages, and sugar-free ice cream. Do not cheat nor get cheated; make sure to check the labels before putting anything in your mouth.

The Recommendations

Among those you are allowed to eat are whole grains and their by-products, beans, sweet potatoes (as ironic as it may sound, more so that ordinary potatoes are a no-no), lean and skinless meat, seafood, eggs, nuts and their by-products, flax seeds, canola and olive oils, low-fat dairy products, sugar-free mayonnaise, and dressings. You can have just about anything not mentioned in the first groups; just make sure they are sugar-free. Need a break from the unsweetened menu? Resort to artificial sweeteners as your quick fix.

The Alternates

Swap the white bread with low-carb tortillas or basic muffins. If you really need to eat something that resembles bread, then reach for the low-carb types or try the flax meal bread. Substitute shirataki noodles for your pasta or low-carb varieties. If breakfast must involve cereals for you, opt for the high-fiber types. Potatoes may be substituted with mashed cauliflowers. To make the long list short, just make sure the food you eat are sugar-free or low-carb. Also, stay away from processed stuff.

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1200 Calorie Diet Plan

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You can lose 10 pounds and gain more energy -- all in 30 days. You will maintain 1200 calories per day and have plenty of food with these tasty low calorie recipes. You can also optimize your meal plans with this free diet plan.

1200 Calorie Diet Plan

At first 1200 calories per day does not seem like enough food, after all we are all consuming a lot more than that. In fact the average American eats 3 times this figure.

The 1,200 calorie diet plan is intended as a safe and gradual weight loss program. As with any diet, contact your doctor to make sure it's right for you.

There are a few tips that you should follow to insure your success.

1. You should eat 4 - 6 small meals and snacks daily.

2. Keep your diet simple. This will make it much easier to organize your meals

3. Eat slower. This gives your brain time to trigger your satifaction feelings

4. Try to use variety in your meals. This will keep you interested

5. Drink plenty of water, 8 to 10 glasses per day

6. Use a multivitamin. This will ensure you receive all of your nutrients.

Use these suggestions to build your meals. This is only a handful, you can use these to start and then build your own lists to use. By building a list of foods you will be able to easily design your meal plans.

Breakfast

1 large hard boiled egg - 90 calories

2 slices wholemeal toast with thin smear butter - 200 cals

Large slice melon - 47 calories

8 oz. non fat milk, protein fortified, with added Vitamin A (101 cal)

1/2 cup of strawberries

Lunch

Egg and Lettuce Sandwich

Cottage Cheese with chives reduced fat 100g - 80 calories

Baked potato with baked beans - 300 cals

French bread Pizza 150 grams - 300 cals

Mixed Salad Large portion - 80 calories

Apple - 49 cals

Dinner

1 Chicken Breast with vegetables and rice

Lasagne frozen 250g - 317 calories

Pasta Salad made with a little olive oil & a little sauce to flavour - 200 - 300 calories ( 250 average )

50g Tinned Tuna in water - 50 cals

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An Extensive List Of Paleo Foods To Make Your Paleo Journey Easier

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Do you sometimes sit back and think about the foods that cavemen lived on? I certainly do. Did you know that these foods that cavemen consumed years ago genetically determined what our bodies consider as nutritious today? We refer to this diet our ancestors survived on as the paleo diet. Meals in accordance with this diet are prepared with ingredients our ancestors consumed during the paleolithic period, and consequently our bodies have gotten used to consuming these foods because humans have already been eating it for 1.5 million years. This list includes paleo foods such as lean meat, fish and other seafood, fruits, leafy vegetables, root vegetables and nuts and seeds. If you notice, these foods are natural foods created by nature, not man made, processed foods.

An Extensive List Of Paleo Foods To Make Your Paleo Journey Easier

As you've already guessed, the foods we are told to stay away from while on the paleo diet are man made foods which were created by way of agriculture. Foods along the lines of grains, sugar, some crops, oils and butter like milk and cheese. We are told to stay away from these foods because agriculture was formulated around 10,000 years ago, and for this reason our body hasn't had a lot of time to get used to eating them. Think about it, why is that we always hear about people having stomach issues with dairy products? You see, dairy was not a key item in the caveman diet because animal domestication wasn't used yet. So items such as cheese and so forth weren't available during that time.

Below is a list of paleo foods that you are allowed to eat while following the diet. Keep in mind that having knowledge of these foods will reduce the time you have to spend learning and creating recipes.

Fruits: There exists no limitations on the amount of fruits you are allowed to consume the paleo diet. Fruits such as apples, blueberries, grapes, grapefruits, mangoes, oranges, watermelons, tangerines, banana, avocado, and basically any other fruits you could think of is acceptable to eat. However, for anybody who is attempting to lose weight on the paleo diet, it is advisable to limit the amount of fruits you consume daily as they naturally contain sugar.

Leafy vegetables: Vegetables work as your source of calories and vegetables. It is best to plan your intake based on the amount of energy you expend daily. If you have a very active lifestyle, be sure to consume more calories and carbohydrates so that your body will receive its required amount of energy. Such examples include spinach, lettuce, mustard greens, collard greens, dandelion and a lot more.

Root veggies: Your root vegetables are going to be foods like carrots, turnips, artichokes, beets, yams, taters etc. Many individuals get confused about the potatoes. Unfortunately, only sweet potatoes are allowed on the diet, not regular potatoes.

Meats: The type of meats you eat consume will be from plant-eating animals and lean meats. Other meats like hot dogs and sausages are to be avoided. Examples of paleo friendly meats are London broils, flank steak, top sirloin steak, pork, chicken breast, turkey breast, and any other game meat. It is wise to trim the fats off your meats. For poultry take off the skin and eat only the white meat.

Seafood: Examples of acceptable fish are bass, salmon, cod, tilapia, tuna, trout and practically all forms of seafood are permitted on your paleo diet.

Nuts and Seeds: These are likely going to be your snacks while on the caveman diet. These are great because they are delicious to snack on while also providing your body with healthy fats and oil. Examples include almonds, sunflower seeds, macadamia nuts, sesame seeds, cashers, pistachios, walnuts, pecans and a lot more.

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3 Day Tuna Fish Diet Review

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Well like most people I had put a little weight on over the winter and decided to try and take a bit off. I only needed to lose about 10 pounds or so to get to my normal weight so as silly as it seemed I decided to give the 3 day tuna fish diet a try. I figured it was quick and not to complicated so no harm done if it didn't work. So off I went to the grocery store with my shopping list.

3 Day Tuna Fish Diet Review

For those who have never heard of this diet, basically it involves eating tuna every day at one meal and your suppose to be able to lose about 10 pounds which was right in my sweet spot. You can find several variations of it online, you may have even had it sent to you via email spam. I must say I did modify it a bit and ate tuna every day at lunch even though on day 3 I was suppose to eat it a dinner, but other than that I ate what the diet told me to. I am sure this had no drastic effect on my results.

My first day of the 3 day tuna fish diet was very easy as it hardly seemed like a diet at all. Not sure what this says about my normal eating habits. On the second day I did become a little hungry though as it felt like I had missed a meal some where. By the third day though I was hungry and very sick of tuna, I was not bothered by it to much as I knew it was pretty much going to be over soon.

The Results

I had checked my weight on the morning I began the 3 day tuna fish diet before breakfast so I waited till the morning of day 4 before breakfast to check the results. As I stepped on the scale with my stomach growling in anticipation I was expecting great things, well net result was I lost 2.5 pounds. That is probably the same as I would of lost if I had just restricted my diet a little over the 3 day period. It wasn't that difficult to stick to but don't really think the results are more than you get with just healthy eating. In the past the Dean Ornish diet is the diet I have had the most success with but it is very hard to stick to.

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A Medifast Diet Food List - Examples of What You'll Eat on This Diet

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People often ask me if it's possible to see a list of foods that you eat while on the medifast diet. The list for the diet is extensive. There are over 70 food choices. And, the possibilities for the "lean and green meal" that you prepare for yourself each day are endless. Still, I can offer you a list of possibilities in the article below to give you some idea of the food choices that you have on this diet.

A Medifast Diet Food List - Examples of What You'll Eat on This Diet

A List Of Possible Medifast Breakfast Foods: Every one is different of course. So, what I might eat for breakfast may not sound all that good to you. But, possible choices for me are the plan's latte, cappuccino, oatmeal, and eggs. There's also the shakes, bars, and brownies. And of course, within each category, there are different flavors. For example, if you are considering the oatmeal, you can chose between blueberry, peach, apple cinnamon, and maple/brown sugar.

Medifast Snacks Food Choices: Now, you are supposed to eat five of the plan's meals each day in addition to the larger meal that you need to provide. (Everything but the "lean and green meal" is prepackaged and made already for you.) So, since you have to cover this five times, most people will eat breakfast, lunch, and three snacks. For me, I have one snack mid morning, one in the afternoon, and the last one a few hours after dinner. This is in addition to breakfast and lunch.

For snacks, the choices are things like pretzels, cheese puffs, pudding, shakes, bars, juice drinks, and brownies. Again, there are several flavors within each food category. For example there are two kinds of bars (all with their own flavors) and several kinds of shakes from which to chose. In terms of shakes, most people will opt for the regular 55, at least at first. With bars, I usually stick with the crunch bars. You can have more than one of these per day. With the maintenance bars, they only want for you to have one per day.

Medifast Lunch Food List: This diet offers a lot of different soups, stews, and chilis in several different flavors. Examples are chicken and rice, chicken noodle, crab, vegetable beef, cream of broccoli, cream of tomato, and cream of chicken. There is also a pretty good chili. I eat these a lot, but sometimes, I will make an egg burrito or wrap using the diet eggs. Other times, I will take my lean and green option at lunch time and eat out (sensibly of course.) And, you are also free to chose any of the shakes and bars or any other item on the menu for lunch.

Medifast Dinner Foods: As I alluded to, most people chose to eat their own prepared meal at dinner. This allows them to sit down to a meal with their family. This is not a requirement though. You can have this meal anytime that you want. I know some folks that eat their larger meal at breakfast or lunch and then chose one of the smaller diet meals for dinner.

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You Are on the Paleo Diet - How Do You Get Your Kids Onto It?

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We all know the different benefits of the paleo diet, along with extreme increase in the amounts of energy that we experience, also the boundless health increases. Okay we don't need to go on with the whole list of different benefits that a person who goes on this diet will experience.

You Are on the Paleo Diet - How Do You Get Your Kids Onto It?

The problem is however not convincing you to go on the diet its convincing your children and showing them the benefits that the diet will give them. This however is not as easy as it sounds, we as adults can understand the health benefits but as children its harder for them to understand any of those concepts, especially if they are used to a diet filled with sugary treats.

One advantage is that once you start consuming foods on the diet and start to experience the benefits of it, people in your family will start to notice and will be intrigued. This is often a good way to get the whole family to get on board the paleo train. Often leading by example can result in others trying and often enjoying the results they see in their own lives, and perhaps stay on board their whole lives.

I know how hard it is to change diets and your way of life, because I came from a family that was used to eating a diet full of oily, greasy foods. It took a lot, and I mean a lot of energy to pull away from that way of life and venture out on my own path and start making meals that were more natural and incline with our hunter gatherer ancestors.

I was used to a lot of oily quick easy to make meals at home, and often the family would bring home meals that were from fast food. We all know how dangerous these meals can be to our health. So I know that its can be very hard often impossible for some people to change their diet.

Now I don't think that you should be forcing your children to change their diets, especially if they are used to consuming foods that are full of bad ingredients or sugary. But instead from a young age implement a healthy way of life and explain to children how they can benefit and how good they feel when eating the right foods. This will naturally help the child to learn and motivate them to make better diet choices when consuming different foods.

Using forceful tactics such as banning your child from eating non paleo diet when outside of the house may result in the child rebelling against you and therefore be more inclined to choosing foods that are not good for them.

These are just some suggestions as to what you can do to slowly but surely implement a diet that both you and your children can enjoy. Perhaps if you would like to try different recipes then check http://www.mypaleocookbook.com for some the whole family could enjoy.

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Broadcast Schools at the Forefront

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Ohio is a state with quite a history, including being one of the only states forbidding bondage even when it was standard and popular; it was settled by the Paleo-Indians before being occupied by a variety of Native Americans. As one of the original states supporting public education, it is still recognized today as having supreme schools and institutions of higher educations, and also for having the original college in the country allowing female students in 1833.

Broadcast Schools at the Forefront

They say that if you live less than 30 miles from a college or a university, then you'll know you're in Ohio. But you could also add to that list, radio and television stations. This is the place of birth of the Pinwheel Network, the channel that in 1981 turned out to be the Nickelodeon cable network, and it's proved to be a force in children' programming. That fact along with a countless of music stations, commentary, sports, news radio and private and public cable networks makes Ohio the perfect state to study about broadcasting.

Ohio broadcast schools have been on the forefront of this business for many years. Founded in 1968, the International College of Broadcasting is a trade and technical offering classes in standard skills to be practiced in television and radio. Ohio broadcast schools allow students with an associate in communication arts degree and have refurbished their facilities so they can add to their equipment and be able to offer more classes.

On the premises of this Ohio broadcast school is a complete up-to-date recording studio which provides classes in audio and recording engineering to be utilized in this career choice. This was added to their normal radio and TV broadcast program since it granted for a well-rounded curriculum.

Ohio Center for Broadcasting is another outstanding broadcast school in Ohio. This is a private school with a program length of a maximum of 2 years and has a mission to provide active schooling within live studios for radio and TV. Not only do they have teachers who train, but many of their trainers are national as well as local on-air radio and TV personalities.

The school also has broadcasting centers that provide students with the opportunity to get in front and behind of the camera and get the feel and decide which suits them best. There's also internship chances which lets students to experience directly, working in a real studio setting. While training in this environment, broadcasting's top professionals act as mentors to assist students and inspire them toward leadership and academic excellence. After students graduate, many are hired by their guides because of the relationships that were built during their time here as a student. Although employment is not ensured, a lot of the students from Ohio broadcast schools move right into the broadcasting industry because they have vast proactive coaching.

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The Return of the Caveman Paleolithic Diet

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The caveman paleolithic diet is one of the more interesting weight loss plans to come down the pike in years. It has the unique distinction of being a new diet that is several millions of years old. Now, how can that be? Basically, this diet is a rediscovered one that leads us to return to our dietary roots when we were hunter gatherers. Does that seem like a strange diet? On the surface it might but when you actually stop to think about it, human beings did survive very harsh conditions on this diet. So, there must be something to it.

The Return of the Caveman Paleolithic Diet

Let's take a closer look to determine what exactly this unique does have going for it.

This particular diet is not so much known for what comprises it as much as what is absent in it. In particular, the diet does not contain any of the modern "constructed" foods that were not consumed by the cavemen of the Paleolithic era.

Those humans that lived during this era did not eat a diet that included dairy, refined sugars, grains, legumes, salt, or anything processed. Even those that might not be completely savvy on diet and nutrition will likely realize all those items listed to avoid are notorious for causing people to gain weight. By cutting these items out of one's diet, the potential to lose weight increases dramatically.

Of course, the caveman paleolithic diet does have to be comprised of something. What type of foods can you eat? Once again, you would be limited to what hunter-gatherers ate many years ago. This would include fruits, vegetables, nuts, eggs, fish, and organic meats and poultry that were grass fed. Such food choices are low in fat, low in calories which are factors that contribute to their ability to help you lose weight.

This leads to a very obvious question: what exactly is the benefit that it delivers? In addition to the obvious weight loss procured from the diet, you may also experience a significant improvement in your health thanks to the higher nutritional value of the food present in this diet. Fruits and vegetables are packed with vitamins and minerals and antioxidants. Meats and poultry can be an excellent source or protein. Fish can deliver a high concentration of omega-3 fatty acids. Overall, this can be considered one of the healthier diets you could take part in.

This is why it is so unfortunate some will call this a fad diet. It may be a fad for some that are always looking for a magic bullet solution to their weight loss woes. However, the diet is an overall excellent one with many benefits to it. That is why so many athletes in sports that require a high level of endurance take part in this diet.

The Caveman Paleolithic Diet is also a rather easy diet to stick with. All the food items can be purchased at any store although buying organic is highly recommended to get the most benefit from your servings. Of course, you do not want to overeat with this diet. Eating too much leads to weight gain regardless of how healthy the food is.

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How to Channel Your Marketing in the Ever Changing High Tech World

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As a marketer, copywriter or entrepreneur... you want to sell stuff for other people to buy. So you need to separate out the hyped tech that is mostly about entertainment.

How to Channel Your Marketing in the Ever Changing High Tech World

And for God's sake, keep your hands off the evil lethal stuff! And learn the simple secrets of using all new technology as a way to channel your salesmanship.

The technology, all by itself, will not magically generate profits for you. In the still-current Paleo-Tech Age model, the only people who are supposed to get rich from new tech are the creators and share-holders. As Google proved with its profit-murdering slap at sites trying to use pay-per-click to build lists, entrepreneurs are seen as suspicious usurpers of technology, and must be thwarted whenever possible.

I know people who are ecstatic about getting massive numbers of hits for their funny video on YouTube... who spend days figuring out how to use Slingbox to catch TV shows on their cell phones while they travel... and who prefer texting to talking.

Not that there's anything wrong with any of that.

But a million hits for your video of Farquar falling off his skateboard won't put a nickel into your pocket. And why are you still wasting so much time watching TV? There's a brave new world spinning out there, wondering when you're gonna show up.

If you're gonna be an effective entrepreneur, marketer and copywriter, you gotta brush the stars out of your eyes and see all the technology tumbling down the chute only in terms of how you can use it in conjunction with your salesmanship skills.

It's fun, I gotta admit. I love all the new tech gadgetry. The X-Box bored me, mostly. It really was just a small step up from playing Pac-Man drunk in a loud bar, but I'm excited about the Wii's potential for truly gnarly gaming.

And all the career adventures I'd craved in my youth are now available again, thanks to technology advancing faster than The Man can censor it.

I can now have my own pirate radio station, publish and distribute my own books, and produce any type of late-night-quality TV show I like... all from my cluttered little office, digitally, online.

I get shivers just considering all the possibilities.

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Fear Is Irrational and Useless

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It was midnight, and the long shadows cast by the waxing moon played havoc with my mind. Suddenly, the scene burst into light and I was thrust into the thick of the battle. Armed with nothing but a flimsy shoe and a can of bug spray I fought bravely against my 8-legged enemy. Spray, spray, parry, spray. He was a worthy foe.

Fear Is Irrational and Useless

Sweat beaded on my forehead as we battled hard. We both knew that only one us would survive the night. The spider - angry and frenzied by my bug spray - changed his method and launched a direct attack. It caught me off guard and I only just managed to swing the shoe down in time, smacking it into the ground with an almighty roar.

Dust rose around me as the battlefield fell silent. I was victorious, but I was frazzled. It had been all too close this time and I could not shake the feeling of intense fear that had coursed through my body as the spider had approached...

Later that night, as I replayed the event in my mind, it somehow seemed less glorious. I was just another man killing another spider - a pretty simple task that men achieve around the world without the same level of dramatisation. It was then that I realised just how irrational and useless fear is.

Fear is Irrational and Useless
Fear is not a rational thought. Fear is a creation of the imagination - a fictitious future filled with pain and suffering. It is just a negative lens for looking at the future, and it pays little regard to logic or common sense. This makes fear irrational and useless.

Think about my battle with that spider. I would easily be 1000 times bigger, have enough force to crush it with just two of my fingers, and also have access to chemical sprays (and footwear) that kill spiders easily. What did the spider have? Eight legs, some venom that wouldn't even hurt me, and a creepy looking face. Yep, fear is irrational alright...

But don't we use fear to protect us from dangerous situations? Doesn't fear stop us from getting hurt? Isn't our ability to feel fear a major component of our human survival instinct? No, and this is a common misconception that confuses fear with our ability to sense danger.

Take fire for example: when we look at fire we know that it is dangerous - we know that we could be severely hurt, or even die, if we touch it. But we do not fear it. We just recognise and understand the danger the fire presents and we adjust our actions accordingly. This is our danger sense in action and it has played a key part in the longevity of the human race.

Fear, on the other hand, is stress about a possible future state that may or may not actually occur. It provides no evolutionary benefit and I will go as far as to say it actually hampers our natural survival instinct.

The Uselessness of Fear
In previous ages, when humans were not such a dominant force on the planet - when we had to hunt and gather food whilst avoiding deadly predators - a sense of fear would have actually been a major detriment to our survival.

Think of a time when you were in the clutches of a very strong sense of fear. What sort of reaction did it cause in your body? Were you thinking clearly and able to control your actions? Or did it feel like you were lost in your fear, as if your body had stopped paying attention to you?

There is a reason why authors use phrases like "frozen with fear" and "paralysed with terror".

Fear, does not serve any positive purpose. Why? Because it is just a form of worrying about the future, rather than focusing on what is happening right now. If you do not live in the moment, if you are not acutely aware of your surroundings then how can you make the right decisions in order to survive? How will you recognise danger and know how to respond?

Unfortunately our modern society does not have as many immediately threatening dangers and people are getting too comfortable. The result is a decrease in the usage of our ability to sense danger and an increase in the silly and wasteful concept of fear. Just the other day I saw a lady nearly lose her life simply because "her mind was elsewhere" and she stepped out in front of oncoming traffic. I would bet everything I have that she was worrying about the future, rather then paying attention to the current moment.

The Top 10 Fears
Writing this article led me to research what common fears people have and I found what are supposedly the top 10 fears across the world. These are:

1. Fear of flying
2. Fear of public speaking
3. Fear of heights
4. Fear of the dark
5. Fear of death
6. Fear of failure
7. Fear of rejection
8. Fear of spiders
9. Fear of snakes
10. Fear of intimacy

Reading through that list do you think it is the actual event listed that is feared or a series of imagined (and improbable) outcomes from those events? I'd say it's the latter.

People do not fear the act of flying per se, but they fear the possibility of something going wrong mid-flight and the plane crashing. For public speaking, people do not fear the act of saying words to others but instead fear that they will make mistakes and/or be judged negatively by their peers.

And just like during my battle with the spider where I thought I was fearing the spider, I was actually fearing the outcome. I was fearing that he would attack me - crawling on me with his furry little legs. I mean, who wants a spider to crawl on them? It's gross right?

Nope, it's just an overreaction caused by my fear. My irrational, stupid, and completely useless sense of fear.

It is time to remove fear from our lives and start being positive again. It is time to think, act, and be in the present moment.

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